Getting to travel as much as we do we get to "taste" a lot of workouts from clubs all over the country...plus on occasion I come up with something to toss at the workouts I coach.
For those lucky enough to swim with me Saturday (I'm coaching) here's the main set:
SCY
800 negative split (get 400 split) @1:00 rest
6 x 100's @ 1:20
400IM
100 kick for time
400 negative split (faster than 2nd 400 of the 800, get 200 split) 1:00 rest
5 x 100's @ 1:15
200IM
100 kick for time (different stroke)
200 negative split (faster than 2nd 200 of 400)
4 x 100's @ 1:10
100IM
100 kick for time (different than first two)
Laura and I worked out on our own at the Mesa/Kino facility...amazing to swim in a beautiful outdooe 70m w/bulkhead pool with 4 other people!!
SCY
Fast Friday
400 (25 swim/25 kick/25 swim/ 25 scull
4 x 50's @ 1:10 descent to 90%
2 x variables (see prior post for description) @ :40
2 stations:
#1 Bungee Cord = 4 reps w/fins & paddles @ 1:20
#2 = 8 x 25's from a dive fast kick underwater @ :40
8 x 25's backstroke/bottle drill (balance coke can on forehead and try and build speed as fast as possible without it falling) no interval
Laura and I worked out on our own at the Mesa/Kino facility...amazing to swim in a beautiful outdooe 70m w/bulkhead pool with 4 other people!!
SCY
Fast Friday
400 (25 swim/25 kick/25 swim/ 25 scull
4 x 50's @ 1:10 descent to 90%
2 x variables (see prior post for description) @ :40
2 stations:
#1 Bungee Cord = 4 reps w/fins & paddles @ 1:20
#2 = 8 x 25's from a dive fast kick underwater @ :40
8 x 25's backstroke/bottle drill (balance coke can on forehead and try and build speed as fast as possible without it falling) no interval
